Today we will talk about the top 10 pregnancy superfoods you should eat to help you give birth to a healthy baby. Stay tuned. Infant, Postpartum, NICU, Prenatal and Labor and Delivery. I am certified maternal newborn nursing and have training in perinatal mood and anxiety disorders as well as perinatal bereavement. For a healthy pregnancy, it is important to eat a balanced diet that is full of a variety of nutrients needed for your baby’s development.
Choosing nutrient-dense pregnancy superfoods can really help.
In this post, we’ll explore the best foods for pregnancy, why they’re important, and how to include them in your diet.
Let’s explore what are the top ten pregnancy superfoods you should be eating. Dairy is an essential part of every pregnancy diet. Your body needs extra protein and calcium to support your growing baby, and dairy helps provide this.
Calcium not only helps make your bones strong, but it also helps your baby develop a strong skeleton as well as healthy muscles and nerves. Pregnant mothers need 1000 milligrams of calcium per day for a healthy pregnancy. Dairy also provides a good source of magnesium and zinc.
Greek yogurt can be an ideal dietary addition, containing twice the protein as regular yogurt. It also is a great source of probiotics, B vitamins and phosphorus. Probiotics are a form of healthy bacteria that supports your digestive health and may even assist with preventing yeast infections, which are common in pregnancy. Low fat milk is another great option during pregnancy because it provides vitamin D along with iodine.
Eggs Pregnancy Superfoods:
are sometimes referred to as the ultimate health food because they contain almost every nutrient a human being needs, just in small amounts. Eggs contain very high quality fat, protein, vitamins, and minerals.
A vital nutrient needed during pregnancy is choline Choline is used in the development of your baby’s brain. Lack of choline can lead to developmental abnormalities of the brain and spine. Eggs are an excellent source of choline, with a single egg containing 147 milligrams.
The recommended intake of choline for a pregnant woman is 450 milligrams daily. Eggs also contain amino acids, which can help build your baby’s cells.
Eggs contain a large amount of vitamin D, which is used for building strong bones and teeth in your baby and can help boost your immune system to prevent infection while you are pregnant.
are one of the best sources you can find for beta-carotene. Beta-carotene is a plant chemical that gives the sweet potato its orange color. When we eat beta-carotene, it turns into vitamin A in our body, which is necessary for your baby’s development. Vitamin A is used for the development of healthy skin, eyes, bones, and lungs. Sweet potatoes
are also a good source of vitamin C,Manganese, potassium, fiber, and vitamin B6. Vitamin B6 has been shown to help alleviate morning sickness, which is a bonus. Animal-based sources of vitamin A can cause overdose, which has been linked to birth defects, so it’s best to stick with plant-based sources and avoid taking vitamin A supplements.
Vitamin A can also assist with your vision and boosting your immunity.
can get our latest content to have a happy and healthy family. Now let’s talk about legumes. Legumes are a great source of protein, fiber, iron, folate, and calcium, which are important for a healthy pregnancy. Legumes are a variety of plants, including beans, lentils, peas, chickpeas, peanuts, and soybeans.
Vitamin B9 is folate, also called folic acid, and it is quite possibly the most important vitamin to have during the first trimester of your pregnancy. 600 micrograms of folic acid are needed daily to prevent major birth defects, including spina bifida.
Consuming legumes in addition to taking a prenatal vitamin can help you obtain this amount of folate. Legumes are also an excellent source of iron, potassium, magnesium, and fiber. Green leafy vegetables, including broccoli, kale, spinach, and arugula, is another superfood that can provide essential vitamins and nutrients for a healthy pregnancy.
Nutrients that can be found in green leafy vegetables include vitamin C, vitamin A, vitamin K, calcium, folate, iron, potassium, and fiber. These vegetables are also rich in antioxidants, which help reduce free radicals and inflammation in the body.Vitamin K is especially important because it is used by the body to make clotting factors that reduce your risk of bleeding if you get cut. Since risk of hemorrhage is present during childbirth, having a diet rich in vitamin K can help prevent this.
vegetables Superfoods
Green leafy vegetables have also been shown to reduce the risk of having a low birth weight baby. Salmon is a great food to eat during pregnancy. Salmon is full of essential omega-3 fatty acids, which are crucial for good heart health. Omega-3 fatty acids assist in the development of your baby’s eyes and brain. Evidence also shows that omega-3 fatty acids may increase the length of your pregnancy and possibly prevent preterm labor.
They may also help to boost your mood, which is an added bonus. Salmon is also a natural source of vitamin D, which is another important nutrient for a healthy pregnancy. Salmon is a low-mercury fish, which means it can be eaten during pregnancy in moderation. The recommended amount is 8 to 12 ounces per week,preferably of wild-caught salmon instead of farmed salmon.
Dried fruit is a great grab-and-go option for pregnancy because it provides high-quality calories, vitamins, and minerals. One serving can provide folate, iron, potassium, calcium, antioxidants, and vitamin K. Dried fruit is high in sugar, so it’s important to only eat one serving at a time. Additionally, when shopping for dried fruit, avoid fruit that has sugar added to it. Eating dried fruit in a trail mix is ideal because the nuts add protein, making it an excellent nutrient-filled snack.
Avocados Superfoods
Nuts are full of healthy fats along with zinc, magnesium, potassium, and vitamin E. Nuts are also one of the few plant-based sources of omega-3 fatty acids. Finally, the fiber contained within both dried fruit and nuts can help combat Constipation, a common pregnancy related ailment. Avocados are a fruit that is high in mono saturated fatty acids.
This healthy fat is used to develop your baby’s brain, skin and tissues. Avocados are also high in vitamin K, vitamin E, vitamin C. Potassium, copper, and B vitamins, especially folate. This makes avocados the perfect food to help prevent birth defects like spina bifida. Avocados are also an excellent source of potassium and can aid in the relief of leg cramps that often plague pregnant women who have potassium deficiency. Avocados actually contain more potassium
than bananas. Avocados may also aid in the treatment of morning sickness because they contain vitamin B6. and may combat constipation due to their fiber content. Whole grains are a great addition to your pregnancy diet.
Overall, grains are high in fiber and nutrients, including B vitamins, folic acid if they are fortified, magnesium, iron, vitamin E, and the mineral selenium. Grains also contain plant-based compounds called phytonutrients that can help protect cells. The high B vitamin content of grains can help ease nausea during early pregnancy, and the carbohydrate content can help provide energy often needed by a sleep-deprived mother.
Quinoa is a grain which is recommended because it can provide protein along with other nutrients. Oatmeal is another suggested grain that is a good source of selenium, calcium, and phosphorus. Oatmeal is often recommended to ease constipation as well. And a bonus, eating oatmeal after birth can help increase your breast milk supply. Finally, lean beef, pork, and chicken are all recommended sources of protein during pregnancy.
Meat is also an excellent source of B vitamins, zinc, choline, and iron. Iron is essential for the prevention of anemia during pregnancy, which is common. Anemia reduces the amount of oxygen your blood can carry,And low oxygen levels can impact your baby’s growth and development.
Lean meats also contain amino acids, which are essential for proper cell development. During pregnancy, foodborne illnesses can be very serious, so make sure all the meat you eat has been properly cooked to at least 160 to 165 degrees Fahrenheit. This kills organisms such as salmonella and E coli, which can cause illness.
Additionally, avoid deli meats and hot dogs as they increase your chances of contracting listeria, salmonella or toxoplasma. Having a nutritious diet during pregnancy can help to ensure a healthy baby and a healthy delivery. I hope this has showed you the top ten pregnancy superfoods you should be eating during your pregnancy
